How Many Sets and Reps Should You Do?
For general health, do 1 to 3 sets of 8 to 12 reps per exercise. For strength or muscle, aim for at least 2 sets per exercise. Here's the evidence by goal.
All guides
Sourced, no-hype guides to getting stronger and fitter at home.
Strength Training
Topic pageHow Often Should You Lift Weights?
Lift weights at least 2 days a week, working all major muscle groups. What research says about training more often for strength or muscle, and planning a week.
Progressive Overload, Explained
Progressive overload means making workouts a bit harder as you adapt: more weight, reps or sets. What research says and how to apply it at home or the gym.
Home Workouts
Topic pageBodyweight Workout for Beginners
A beginner bodyweight workout for home: five moves with easier and harder versions, plus how many reps, sets and days a week the official guidelines call for.
How to Build a Home Workout Plan
How to plan a week of home workouts with little or no equipment: cardio, strength, balance and stretching that meet the official guidelines, with a sample week.
Cardio & HIIT
Topic pageHow Much Exercise Do You Need Each Week?
Adults need 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous activity a week, plus strength work on 2 days. What counts and how to fit it in.
What Is HIIT? Benefits and How to Start
HIIT is short bursts of hard exercise with easier recovery between them. What it improves, how it compares with steady cardio, safety, and how to start.
Recovery & Caffeine
Topic pageHow Long Does Caffeine Last?
Caffeine's half-life averages about 5 hours, so half a dose is still in you hours later. What makes it last longer, and when to stop before bed.
How Much Caffeine Is Too Much?
Most healthy adults can have up to 400 mg of caffeine a day. See the lower limits for pregnancy and kids, signs of too much, and caffeine in common drinks.
Consistency
Topic pageHow to Make Exercise a Habit
Exercise becomes a habit by repeating a simple workout at the same time or cue. Research shows it often takes two months or more. Steps that make it stick.